Alcohol suppresses vasopressin, the antidiuretic hormone that tells your kidneys to hold on to water. Your kidneys then let more fluid go, hence the trips to the bathroom and the dry mouth the next morning. That dehydration feeds the headache. Alternating each alcoholic drink with a glass of water limits the damage.
Chlorine on its own is fairly gentle. But when it combines with urine, sweat and other grime from swimmers, it forms chloramines, which cause stinging eyes and that classic 'chlorine smell'. A well-kept pool barely smells at all. Shower before you swim and never pee in the water.
Muscle mass slowly shrinks with age, putting independence at risk. But in 1990, a study had nursing home residents aged 86 to 96 train their legs for eight weeks: their strength more than doubled. Muscle responds to training at any age. Getting up from a chair without using your hands is already an exercise.